[Kelly Boys, Mindfulness Trainer] How often are you in the future worrying about what's next? If you're like all of the rest of us, pretty often. So check out this verse from the Christian New Testament and then I'll talk about mindfulness and how to calm your worries. Matthew 6:34, do not worry about tomorrow for tomorrow will worry about itself. Each day has enough trouble of its own. With mindfulness, we see that when we're worrying, we're just adding suffering and causing suffering to our lives. What would it be like to take in this scripture verse knowing that tomorrow has enough worries of its own and to actually calm your worry right now? What's amazing is that when our attention is available to actually be in the present moment, it stops kind of ping ponging back and forth between future, past future, past, future, past and trying to scenario plan and see how to stay safe and all of those things that come from having a brain that's wired with a negativity bias which is basically just looking for what might go wrong in order to protect ourselves. So we actually have to counteract that bias with mindfulness practice. What would it be like to actually be in the present moment, notice your thoughts that go to worry and then allow your attention to actually inhabit this moment and be here fully. When we do that, we actually start to see that we're capable of handling life as it comes moment to moment. So what happens is self-trust builds as we're able to remain in the present moment, moment to moment over time. That's like a muscle you build with mindfulness practice. So it doesn't happen automatically, but what would it be like to allow yourself to calm your worries? Kind of just allow them to float down a gentle stream in this moment and come return back to your breath, back to your feelings, back to the person across from you, whatever it is that's here. So let's do a reflection. I'll ask a few questions, you can feel free to close your eyes, leave your eyes open and answer inwardly. Where am I worrying right now that's adding suffering to my experience? So just name inwardly where you might be worrying and take a moment and imagine what would it be like to take your hands off the steering wheel in this moment? Let go of the worry. Come back to the present moment in your breath, breathing in, breathing out, trusting. So if the idea is that worry doesn't get us anywhere and each day has enough trouble of its own and joys, then the idea is the more we can just inhabit our life and really be here for it moment to moment, the less we live and worry and the less we suffer. I hope you can carry this sense of kind of letting go of control while simultaneously building self trust as you calm your worries. Let that be with you throughout your day. Thanks for practicing with me.